Single-Leg Split Squat (May use smith or rack to balance and keep the rear foot elevated) -OR- Walking Dumbbell Lunges (10 down, 10 back)Ĭable Pull Through OR Banded Kettlebell Swing Through Kettle Bell Kroc Rows with a Twist (Braced against rack or Bench)īack Squat at RPE 6.5 to 9 (Ascending) May use a bowed bar such as a Duffalo or buffalo in order to help with elbows/shoulder pain if needed.įront Cable Squat w/ Handle OR Goblet SquatĪlternating Leg Press (switching between legs and width)Ģ0 together, 10 left, 10 right, 10 narrow Triceps Overhead Cable Extensions Superset w/ Triceps Pushdowns on Rope Handle Incline Tri-Set: Underhand Dumbbell Fly Triceps Ext w/ Tate Twist Close Grip / Brick Press Speed work, can do three to four more relatively easilyīanded Micro (orange) Bench at RPE 7 to 9 (Ascending) Ex. There’s another rep in the tank, but it is going to be a grind.Ĭould definitely do two more reps, and a chance at three
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